Fiber Rich Foods: Top 10 Health Benefits You Need To Know

Aishwarya Aneesh

Aishwarya Aneesh
Sep 2022

2 min read
Fiber Rich Foods

Table of content

Fiber rich foods have a longstanding reputation as essential components of a healthy diet, offering a wide array of benefits that reach far beyond their role as digestive aids.

In a culturally diverse country like India, where culinary traditions are as rich as its cultural tapestry, the incorporation of high fiber foods into daily meals isn’t just a tradition, it’s a nutritional necessity.

Foods Rich In Fiber, play a pivotal role in addressing various health concerns, including but not limited to issues like piles, effective weight management, and the promotion of overall gut health.

Whether you’re seeking to enhance your digestive health or embark on a weight loss journey, understanding the profound significance of food rich in fiber is your gateway to a healthier and more fulfilling lifestyle. Join us on this journey as we thoroughly examine the transformative potential of high dietary fiber foods in India.

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What Is Fiber And How It Helps Our Body?

Basically, fibers are carbohydrates. Fiber passes the digestive tract undigested, in contrast to other carbohydrates that are converted into sugar molecules that can be absorbed quickly.

Fiber Rich foods
  • Provided that, the primary function of fiber is to maintain a healthy digestive system. They are also known as “roughage”.
  • You would definitely know that foods rich in fiber are obtained only from plants, you cannot get fiber from animal products like meat, eggs, or fish. High fiber diet can be obtained from fruits, vegetables, whole grains, and legumes.
  • Soluble fiber and insoluble fiber are two different forms of fiber.

Soluble VS Insoluble Fiber

Both soluble and insoluble fiber have their own advantages. What distinguishes soluble from insoluble fiber? Do you need both soluble and insoluble fiber?

Yes, both soluble and insoluble fiber are necessary for a healthy diet since research has shown that they support a number of processes, including hunger regulation, digestion, bowel movements, and weight control.

Soluble Fiber Rich Foods

Soluble fiber absorbs water as a sponge dissolves in water, and produces a gel-like substance in the colon. Therefore, they add volume to the stool and also can help with constipation.

  • Specifically, fiber hinders the stomach’s and intestine’s ability to absorb nutrients and slows down digestion.
  • Maintaining good cholesterol levels and heart health is promoted by its ability to bond with fatty acids. Lowering levels of LDL (bad) cholesterol is one of its key functions.
  • Soluble fiber ferments in the stomach, which can cause some bloating and gas (When eating a high-fiber diet, you may experience a lot of flatulence(farts) because soluble fiber is digested by bacteria in the large intestine, which results in the release of gas).
  • Soluble fiber also prolongs stomach emptying, which enhances the absorption of nutrients, gives satisfaction after eating, and regulates hunger. Additionally, soluble fiber can control blood sugar levels.
  • Some examples of soluble foods rich in fiber include pectins, gums, and mucilage, mostly found in plant cells. 

Top 10 Sources Of Soluble High Fiber Foods

These are some excellent sources of soluble fiber:

  • Oats
  • Sweet Potato
  • Peas
  • Black beans
  • Apples
  • Flax Seeds
  • Citrus fruit
  • Carrots
  • Barley
  • Avocados

Insoluble Fiber Rich Foods

Insoluble fiber doesn’t dissolve in water and remains intact and undigested. Food can move more quickly through the stomach and intestine with the aid of insoluble fiber. 

  • Insoluble fibers won’t ferment in the intestines, so they produce less gas. Because of this, depending on the individual, a diet that is extremely heavy in fiber may occasionally make IBS symptoms worse. Additionally, it increases the stool’s volume and eases constipation.
  • The insoluble fibers that make up the structural part of plant cell walls include cellulose, hemicelluloses, and lignin.

Top 10 Sources Of Insoluble High Fiber Foods

These are some excellent sources of insoluble fiber:

  • Berries
  • Wheat bran And Wheat Gem
  • Okra
  • Nuts
  • Pear with skin
  • Cauliflower
  • Spinach
  • Turnips & Radish
  • Green beans
  • Potatoes

Due to the fact that different foods rich in fiber have varying effects on different people, it is crucial to gradually incorporate these foods into your diet and to drink plenty of water.

How Much Fiber Do You Need Everyday?

To keep your digestive system functioning properly, it’s essential to consume the right amount of fiber. Beyond aiding in digestion, fiber has several other health advantages, like aiding in weight loss and maintaining a healthy balance of intestinal bacteria.

  • Consuming 28 grams of fiber per day is advised for adults, with a variation depending on age and gender. 
  • Children aged 1 to 18 are recommended to take 14 to 31 grams of fiber per day depending on their age and gender.

What Are The Benefits Of Eating Fiber Rich Foods?

A nutritious diet must contain dietary fiber. It is important for maintaining gut health and reducing the risk of developing chronic diseases. Dietary fiber has many benefits of fiber for your health. A summary of some of the most important advantages of fiber follows.

Improved Digestive Health:

For sustaining regular bowel movements, avoiding constipation, and fostering a healthy digestive tract, fiber-rich diets are crucial. They also, provide stool weight, which facilitates passage, lowers the likelihood of uncomfortable problems like hemorrhoids, and promotes healthy gut function.

Heart Health:

Incorporating foods rich in fiber like oats, legumes, and fruits into your diet can lead to improved heart health. Soluble fiber helps lower LDL (bad) cholesterol levels, reducing the risk of heart disease. Additionally, some foods rich in fiber, such as beans and flaxseeds, assist in regulating blood pressure, further benefiting cardiovascular well-being.

Blood Sugar Control:

The control of blood sugar levels depends heavily on fiber. It is especially advantageous for those with diabetes since it slows the absorption of sugar, preventing sudden spikes and crashes. Furthermore, consistent fiber intake may improve the body’s sensitivity to insulin, resulting in improved blood sugar regulation.

Gut Health:

Fiber acts as a prebiotic, nourishing beneficial gut bacteria, leading to a healthier gut microbiome. This balanced microbiome is linked to improved digestion, better nutrient absorption, and overall well-being. Additionally, a high-fiber diet is associated with a lower risk of colorectal cancer, possibly due to its protective effects on the colon lining and promotion of regular bowel movements.

Weight Management:

Fiber rich foods promote a sense of fullness and reduce overall calorie intake, making them a valuable tool for effective weight management plans. They help control appetite and reduce the temptation to overeat or indulge in unhealthy snacks, contributing to a healthier body weight.

Regular Blood Sugar Levels:

Fiber helps maintain stable blood sugar levels, preventing energy spikes and crashes throughout the day. This results in sustained energy levels, improved focus, and reduced cravings for sugary snacks that can disrupt blood sugar levels.

Colon Health:

Fiber rich diet food softens stools, reducing the risk of conditions like hemorrhoids. Preventing and alleviating symptoms of high fiber foods for piles, promotes colon health, ensuring a comfortable and problem-free digestive experience.

Skin Health:

Yeast and fungus can cause breakouts or acne when they are expelled through the skin. Consuming fiber, particularly psyllium husk (a type of plant seed), will help your body eliminate toxins, which will benefit your skin’s health and appearance.

Fiber rich foods support skin health by aiding in the elimination of waste and toxins from the body. A clean internal system can contribute to clearer and healthier skin.

Lower Cholesterol Levels:

High blood cholesterol levels cause fatty streaks and plaques to build up on artery walls increasing the risk of coronary heart disease. It is known that soluble fiber can bond with bile acids, which are created from cholesterol and used to break down dietary fats before being finally eliminated, potentially lowering blood cholesterol.

Natural Detox on Your Body:

By encouraging regular bowel movements and aiding in the removal of toxins and waste from the body, foods high in fiber serve as a natural detoxifier. You can feel more revived and invigorated after going through this cleansing procedure.

Fiber Rich Indian Food Recipes For Weight Loss

You may feel fuller more quickly by adding foods rich in fiber to your diet. Compared to other foods, fiber takes longer to digest. It also increases the length of your feeling of fullness, which encourages you to eat fewer calories.

A high-fiber diet plan in India includes whole grains, fruits, vegetables, legumes, nuts, and seeds for optimal health. Eating more fiber can make it easier to reduce calories since foods high in fiber, such as fruits and vegetables, are low in calories.

Below mentioned are 5 recipes containing high protein and fiber rich diet food:

Dal Oats Roti Recipe: A Healthy Way Of Making Your Rotis!

Our Oats Roti recipe is about to become your new favorite go-to! Packed with Foods Rich In Fiber nutrition and goodness, these rotis are not only easy to make but also incredibly versatile.

Oats Milk Recipe

The Oats milk recipe is a satisfying breakfast loaded with essential nutrients if you are planning to lose weight and want to stay full for a long. Fiber-Rich Diet Food

Mushroom Spinach Omelet

Have you tried this exotic recipe with a combination of egg, mushroom, and spinach? I am sure you will love this fiber-rich diet food.

Dry Fruit Laddu Recipe: High Fiber And Zero Sugar

Just like these dry fruit laddu, you can enjoy many other snacks without any regrets. We are here to make your cheat days guilt-free.

Raw Papaya Salad Recipe

The Raw Papaya Salad recipe is colorful, delicious, and unquestionably a must-try for all fitness fanatics.

What Happens If You Do Not Eat Fiber Rich Foods?

You can experience brief symptoms of tiredness and constipation. However, eating a low-fiber diet on a regular basis may increase your risk of developing more serious conditions such as heart disease and type 2 diabetes. Some health concerns of having a diet low in fiber are


Heart disease





Irritable bowel syndrome (IBS)

Colon cancer

Breast cancer

What Happens If You Eat Too Much Fiber?

Eventually, you can experience bloating, gas, cramps, and discomfort if you consume too much fiber rich foods. Moreover, you can benefit fully from eating fiber if you consume enough water. 

  • To minimize any harmful effects, make sure to consume the recommended amount of fiber and then gradually add more fiber to your diet. An abrupt change from a low-fiber to a high-fiber diet may cause some stomach discomfort and more flatulence (gas).
  • High-fiber diets (greater than 40g per day) have been associated with reducing the absorption of certain minerals (such as iron, zinc, and calcium). This happens when fiber binds to these minerals and creates insoluble salts and then flushed out which may lead to the deficiency of these minerals.
  • Furthermore, we recommend obtaining fiber through direct dietary sources as opposed to fiber supplements, as the latter might make constipation worse, especially if you do not drink enough water.

Signs Of Eating Too Much Fiber?

Fiber is very important in your day-to-day life. Basically, too much of anything can be harmful and the same applies to fiber as well. As a result, consuming more fiber than recommended in your diet does more harm than good. The below symptoms indicate you are taking excess fiber

Bloating: Overloading of foods rich in fiber can cause excessive gas production in the gut, leading to uncomfortable bloating.

Diarrhea: Too much fiber, especially insoluble fiber, can have a laxative effect, resulting in frequent bowel movements and diarrhea. You can also try a diarrhea diet plan.

Constipation: Ironically, excessive fiber intake can also lead to constipation in some individuals, as it may bind stool too tightly.

Abdominal Cramps: Due to more frequent gas and bowel movements, consuming a lot of fiber might result in cramps and pain in the abdomen.

Nutrient Malabsorption: Consuming too much fiber might prevent the body from properly absorbing key vitamins, minerals, and nutrients including calcium, iron, and zinc.

Dehydration: Fiber absorbs water, and excessive fiber intake without adequate hydration can lead to dehydration.

In rare circumstances, nausea and intestinal blockage

How Do Fiber Rich Foods Help With Weight Loss?

High dietary fiber foods can further help in weight loss efforts or maintaining a healthy weight.

1. Increased Satiety

Foods rich in fiber provide a strong feeling of fullness and satisfaction due to their high volume and ability to absorb water. When you consume these foods, they expand in your stomach, triggering stretch receptors that signal your brain that you’ve had enough to eat. This helps reduce overall calorie intake, making it easier to control portion sizes and prevent overeating.

2. Lower Caloric Density

Numerous foods rich in fiber, especially fruits, and vegetables, are high in fiber, water, and minerals but low in calories. These items give your meals substance without significantly increasing the calorie count. Because of this, you may consume more of these foods without consuming too many calories.

3. Slower Digestion and Blood Sugar Control

Fiber slows down the breakdown and absorption of carbs, causing a steady release of glucose into the circulation. Stabilizing blood sugar levels lessens the possibility of energy peaks and troughs. Better appetite control and a diminished desire for sugary or calorie-dense foods are two benefits of maintaining stable blood sugar levels.

4. Improved Digestive Efficiency

Constipation and regular bowel motions are both facilitated by fiber, which is essential for preserving a healthy digestive tract. Regularity and effective digestion can also assist in lessening bloating and pain, making it simpler to stick to your weight reduction objectives.

5. Balanced Gut Health

It is linked to a decreased risk of bowel (colorectal) cancer by consuming a high-fiber diet. The risk factors for this form of cancer are decreased by fiber, which also aids in maintaining a healthy colon.

Fiber Rich Foods In Pregnancy

A fiber-rich diet encourages the development of good gut flora. These microorganisms can affect the management of weight and are crucial for digestion and metabolism. A healthy gut flora is linked to better metabolic performance and can help your body consume and use nutrients more effectively.

Below mentioned are the 5 benefits you can get from high fiber foods during pregnancy:

Digestive Comfort: Fiber is a key component in maintaining digestive health during pregnancy. It prevents constipation, a common issue among expectant mothers, by adding bulk to stool and facilitating regular bowel movements.

Blood Sugar Management: High-fiber foods help stabilize blood sugar levels, a critical factor in gestational diabetes management. Including fiber in your diet can assist in preventing or managing this condition, ensuring a healthier pregnancy.

Weight Control: Fiber-rich foods are naturally filling, aiding in weight management during pregnancy. By keeping you satisfied for longer periods, they help prevent overeating and unhealthy snacking, contributing to a healthier weight gain.

Nutrient Absorption: Fibre slows down the bloodstream absorption of sugar and fat, giving your body more time to absorb important nutrients from your diet. In order to promote the development of your developing kid, this is extremely crucial.

Heart Health: Consuming foods high in fiber, such as oats and lentils, helps reduce cholesterol levels and support a pregnant woman’s heart health. Including these items in your diet can improve the overall health of your cardiovascular system.

To incorporate fiber into your pregnancy diet chart, focus on whole grains, fruits, vegetables, legumes, nuts, and seeds. These foods provide essential nutrients along with fiber. If you struggle to meet your fiber needs through diet alone, consult your healthcare provider for safe fiber supplements.

A Word From Fitelo

In conclusion, food can serve as medicine. Recent research emphasizes the significance of healthy eating choices in preventing or treating health issues. A balanced diet rich in whole-plant foods, particularly those high in fiber, is essential for overall well-being.

To maintain weight, manage sugar levels, control cholesterol, and ensure regular bowel movements, prioritize a diet with adequate fiber. If you face challenges in increasing your fiber rich foods intake, consult your primary care doctor or a Fitelo-certified dietitian for guidance. Nutrition is a potent tool for a healthier life.

Best Time To Eat For Weightloss

Wait! Is there any time to eat for weight loss? You’ve probably heard that the best time to eat for weight loss is just before sunset. Is it a myth or is it real? How to handle mealtimes if you work a night shift? In this video, we attempted to provide a scientific explanation of when you should eat.

Fun Fact 

Do you know the benefits of flax seeds?  Actually, there are many. These tiny flax seeds are power-packed with a nutritional punch that can supercharge your health and add a delightful twist to your daily meals.

Anu Weight Loss Motivation Story

Read the full story of the beautiful transformation of Anu which will surely inspire you to start working on your fitness too.

Frequently Asked Questions

What Are The Benefits Of Including Fiber-Rich Foods In My Diet?

Foods high in fiber are crucial for digestive health because they encourage regular bowel movements and ward off constipation. Additionally, they promote satiety, which can help with weight management by lowering calorie intake generally.

What Are Some Common Fiber Rich Indian Foods?

Lentils (dal), whole grains like oats and brown rice, vegetables like spinach and broccoli, and fruits like guava and papaya are examples of common foods high in fiber that are popular in India. These can significantly increase the amount of fiber in your diet.

Are Fiber Rich Foods Helpful During Pregnancy?

Yes, foods high in fiber are indeed helpful during pregnancy. They aid in controlling weight gain, relieve typical pregnant discomforts like constipation, and encourage healthy digestion. For a well-rounded, fiber-rich diet during pregnancy, include fruits, vegetables, whole grains, and legumes.

How Does Fiber Rich Indian Cuisine Contribute To Weight Loss?

High fiber foods in Indian cuisine aid weight loss by promoting satiety, reducing calorie intake, and regulating blood sugar. Dishes like dal, whole grain roti, and veggie curries create fullness, control portions, and stabilize blood sugar, supporting weight management.

Which Dal Has A High Fiber Content?

Compared to other types of pulses, moong dal offers a high level of nutritional fiber. A single cup of dal contains 40.5 to 70% of the recommended daily intake of nutrients. By lowering blood cholesterol levels, the fiber in moong dal guards against any nutritional problems.

What Foods Are Rich In Fiber?

Whole grains, such as oats and brown rice, legumes, such as lentils and beans, and a range of fruits and vegetables, such as broccoli, apples, and berries, are examples of fiber rich foods. A great dose of fiber is also found in nuts and seeds like chia and almonds.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well, and Enjoy a long happy life

3 Thoughts on Fiber Rich Foods: Top 10 Health Benefits You Need To Know
    27 Sep 2022

    I appreciate the valuable information you gave

      27 Sep 2022

      Thank You

    Lavleen kaur
    3 Nov 2022

    Very informative article. It cleared my several doubts.🙌🙌

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